Grunt/Comp Class 10/16/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Power Clean (15min to build)

***DO Either PC or PS not both

Power Snatch (15min to build)

***DO Either PC or PS not both

Accessory

A. 15min to build a max:

30ft Bear Crawl sled Drag

*Straps over shoulder

*Use BIG Sled

B1. 2 sets:

Barbell (back rack) Death March x 20 Steps

*Build a max

*rest 30sec before B2

B2. 2 sets:

Dragon flag x Max reps 5sec eccentric each rep

*Take feet to floor each time

*rest 30sec before B1

Metcon (Time)

40 Pistols

12 Burpee Bar MU (bar 6″ above reach)

20 Push Jerks 135#

500m Row

20 Push Jerks

12 Burpee Bar MU

40 Pistols

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